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EPPIE'S GREAT RACE #40 baby!!!

"I feel the NEED, the need for SPEED" - Maverick & Goose:TOP GUN

http://www.eppiesgreatrace.org/ "The World's Oldest Triathlon®"

ABOUT THE RACE

  • Eppie's Great Race® known as "The World's Oldest Triathlon®", "The Great Race", the "No Swim" Triathlon is the largest paddling event in the United States!
  • Sacramento-area restauranteur/entrepreneur Eppie Johnson founded the event in 1974, holding it's first triathlon on July 27, 1974 being the first "Modern Triathlon".  It has been held every year since and is a Sacramento-area summertime tradition for elite athletes, fitness enthusiasts and families.
  • The race features a 5.82-mile run, a 12.5-mile bike and a 6.35-mile paddle held along the scenic American River Parkway in Rancho Cordova and Sacramento.
  • A concurrently held duathlon put on by Eppie's Great Race®, the U.S. Bank Kids Duathlon, is available to area youth.
  • The event is presented by the Eppie's Great Race Foundation and the primary beneficiary is Sacramento County Therapeutic Recreation Services.

 

 

 

 

 

 

 

 

 

 

 

July 3, 2013

Eppie's Great Race

"Workout Wednesday" is sponsored by California Family Fitness, the place to go for their excellent equipment and personal trainers. This post is for intermediate – expert triathletes. We begin a new routine for the next week:

Day 1: Rest for both Running and Cycling. For kayaking go to the lake. 10 minutes paddle at half-power followed by 30 minutes at three-quarters power followed by 10 minutes at half-power.

Day 2: for your run 1 mile warm-up, 6 x half-mile, 1 minute recovery, 1 mile cool down. Take a casual 20-25 mile ride. Kayaking, cross train or rest.
...
Day 3: Cross Train or Rest for running. Take a strong ride 25 miles, start 6 short 1-minute intervals, fully recovering before the next one. For kayaking, go to the lake. 40 minutes to one hour paddle at half- to three-quarters power.

Day 4: Run for 4 miles, take an intense 20 mile ride and cross train or rest for the kayaking portion.

Day 5: Run, cross train or rest. Take a casual 30 mile ride. Kayaking, go to the river. 10 minutes upstream paddle; 45 minutes downstream paddle.

Day 6: Run for 3 miles and take a strong 35 mile ride. For kayaking, go to the river. 20 minutes paddle downstream at half-power followed by two to four repeats of San Juan rapids; 30 minutes paddle downstream at three-quarters power for beginners or upstream for intermediate.

Day 7: Run for 6 miles, ride for 30-40 miles and rest for kayaking
.

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  • Robin Campbell K.

    Loooved it!!!

    July 21, 2013

  • Robin Campbell K.

    Hello My Fast, Fabulous Friends, Jeffery I know you can break the 2 hour mark! Kell and Glenda I am prayin and cheering for all of us to fly like the wind. I have not been feeling great, so I am counting on all of your amazing positive energy to make it happen. May we all feel light and fast! Love, Robin

    2 · July 19, 2013

  • Jeffrey

    24 hours... just sayin'!

    July 19, 2013

    • Jeffrey

      REALITY CHECK... Unfortunately running on that levee is hot every darn year. That's the bad news. GOOD NEWS? The forecast for 10am tomorrow has the temps still around 74 degrees. We'll all be done before the mid 90 temps show up!

      1 · July 19, 2013

    • Leslie Carpenter H.

      My sister and I will be out there to observe and cheer! I'll be looking for you Jeffrey and the Mighty 3! Love that name!

      1 · July 19, 2013

  • Jeffrey

    10 days... but who's counting?

    1 · July 10, 2013

    • A former member
      A former member

      I am!!! Went down the river last night for the 1st time and survived the SJ rapids!! Whoo Hooo!!! Bring it :)

      2 · July 10, 2013

    • Jeffrey

      Well done!

      July 15, 2013

  • Robin Campbell K.

    Yes, I will be there. My knee has been troubling me. But, I am planning on doing the
    Ironwoman. WoooHooo!! I looove Eppies. Such a great representation of the wonderful place we live!

    2 · July 4, 2013

  • Jeffrey

    Pre race jitters are already kicking in... TWO WEEKS!

    July 3, 2013

    • Jody Mc C.

      You will be fine. You are in good shape and you are ready for this.

      1 · July 3, 2013

    • Jeffrey

      Thanks Jody. My mid summer tradition with that ever elusive 2 hour goal dangling right in front of me. Maybe... just maybe!

      July 3, 2013

  • Klimbin🚲Kell-The Riding R.

    Watch out for the "Mighty 3 Chickadees!"

    1 · July 3, 2013

    • Jeffrey

      YOU BET!!! I will be looking out for them... to get out of my way! :)

      1 · July 3, 2013

  • Jeffrey

    If Kell signs up with her super speedy gal pal runner, then I think it's time for a new (friendly of course) wager!

    March 5, 2013

  • A former member
    A former member

    Ironwoman and I'm terrified but excited also! After many years of doing the bike portion it's time to step it up!

    1 · March 5, 2013

    • Jeffrey

      FAN-FLIPPING-TASTIC Glenda!!! Holla-Holla!

      March 5, 2013

  • Jeffrey

    REGISTERED. Cocked. Locked and READY TO ROCK. "Too close for missiles, switching to guns." - ICEMAN

    2 · March 5, 2013

10 went

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